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Most women worry about gaining weight during pregnancy. On the one hand, an increase in the number on the scales indicates the growth of the child, and on the other, no one wants to gain excess fat. Weight gain for pregnant women cannot be avoided, but its amount depends on the eating behavior of the expectant mother and understanding of the physiology of the whole process.
What pounds are considered extra?
To understand which kilograms are superfluous, it is necessary to determine which are not superfluous. A child’s body weight is a small fraction of the additional weight required.
Let’s consider in detail:
- The child weighs 3-3,5 kg;
- The placenta increases to 650 g;
- The uterus reaches 1 kg for childbirth;
- The chest is increased by about 500 g;
- The blood volume increases by about 1,5 kg;
- Swelling accounts for 1,5 kg;
- Fat reserves important for a healthy pregnancy are in the range of 2-4 kg.
It is easy to calculate that the weight gain required for the expectant mother by the time of childbirth is about 10 kg.
Doctors have their own standards for determining the permissible weight gain for women, depending on the initial BMI (calculation for pregnancy with one child):
- IMT up to 20 – 16-17 kg;
- 20-25 – 11-15 kg;
- 25-30 – 7-10 kg;
- Above 30 – 6-7 kg.
Anything that exceeds the permissible limits can be considered superfluous. Of course, the rate of each particular woman is determined by her attending physician, and the data in this article are averaged. During pregnancy, weight gain is inevitable and important for the health of the mother and the normal development of the baby, but the question arises, how not to gain too much?
How to avoid gaining excess weight during pregnancy?
Gaining excess weight is associated with eating behavior, in other words, attitudes towards nutrition. Many women believe that they should eat for two during pregnancy. The needs of pregnant women for calories, nutrients (protein, vitamins and minerals) are higher than those of other women, but this does not mean that you can not deny yourself anything.
“Eat for two”, “Everything is useful that got into my mouth”, “After pregnancy I will lose weight quickly”, “Now I can”, “I need to pamper myself” – this and much more is self-deception and irresponsibility. Studies have confirmed that the feeding behavior of the mother and the amount of kilograms gained during pregnancy affect the feeding behavior of the child and his body constitution. If a woman has gained too much excess fat during pregnancy, then the chances of the child facing the problem of excess weight and obesity increase.
The real needs of women in the first trimester are +100 extra calories per day. Further, the calorie content rises and is maintained at the same level:
- Sedentary lifestyle – +300 extra calories per day;
- Having regular workouts – +500 additional calories per day.
The extra calories are added to the maintenance calorie intake. In the first half of pregnancy, it is necessary to receive at least 90 g of proteins, 50-70 g of fats daily, the rest of the calorie content should be carbohydrates. In the second half of pregnancy, protein requirements increase – 90-110 g, fats and carbohydrates remain at the same level (calorizer). In the case of pregnant women, more protein is better than less. Its deficiency leads to fetal growth retardation.
As you can see, there is no need to eat double servings and go overboard. You can cover the new norms with two additional healthy snacks.
What should be excluded from the diet?
The body of a pregnant woman is a conduit of nutrients for the baby, so the choice of food should not be taken irresponsibly.
The following should be excluded from the diet:
- Some types of fish (tuna, swordfish, king mackerel) due to their high content of heavy metals;
- Tobacco (cigarettes and hookah) and avoid the company of smokers (so-called secondhand smoke);
- Unpasteurized milk and cheese, blue cheese;
- Smoked products and sausages;
- Alcohol;
- Caffeine;
- Raw animal products (meat with blood, carpaccio, sushi, etc.).
And you should also sharply limit foods with a high sugar content (confectionery, baked goods) and not give in to the desire to eat harmfulness. The total amount of sugar from all food sources should not exceed 40-50 g per day (calorizator). During pregnancy, a woman is responsible not only for herself, but also for the healthy development of the child.
What foods are needed during pregnancy?
One could write that everything except the prohibited ones, but this would not be entirely true. Some foods have higher requirements because they contain the necessary nutrients for the formation and development of the fetus, as well as to maintain the health of the mother.
What needs to be included in the diet:
- Animal protein – It is important to include a variety of sources in your daily diet. For example, breakfast eggs, lunch poultry or meat, dinner poultry or fish, for a snack, milk proteins.
- Foods high in vitamin D – eggs, cheese, liver, salmon, as well as being in the sun 2-3 times a week for 20-30 minutes. Doctors often prescribe vitamin D supplements because it is difficult to cover the daily requirement with simple foods.
- Omega-3 fats – fatty fish, flaxseed oil, flaxseeds.
- Sources of folic acid are vegetables and herbs.
- Vitamin B12 – found in protein foods of animal origin.
- Sources of calcium are dairy and fermented milk products, nuts.
- Sources of iron are meat, liver, nuts, seeds, various grains, vegetables and herbs.
A doctor can and should prescribe additional intake of a number of vitamins and minerals in the form of a supplement, since food alone may not be enough. It is not known how rich in nutrients they are and how these nutrients are absorbed.
During pregnancy, it is important to understand that proper nutrition of the expectant mother will not only save her from gaining excess weight, but also reduce the risks of developing obesity, diabetes mellitus, hypertension and cardiovascular diseases in the child. The body of each woman is unique, therefore, the doctor prescribes nutritional norms, additional intake of supplements and their regimen.